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Living With Tinnitus

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Practice good sleep habits for more restful sleep:

  • Make your bedroom dark and cool.
  • Use a fan or white-noise machine if your bedroom is too quiet.
  • Set aside 7 to 9 hours for sleep at night.
  • Go to bed and get up at the same time every day.
  • Develop a bedtime routine, such as taking a relaxing warm bath right before bedtime.
  • Make sure your bed and pillows are comfortable and supportive.
  • Avoid exercise, food, and alcohol 2 to 3 hours before going to sleep.

Exercise at least three to five times a week. Exercise eases many problems that seem to go along with tinnitus. It's a mood booster for just about everyone.

Exercise can:

  • Lower stress
  • Improve your sleep
  • Fight depression

If you're just getting started, ask your doctor or a fitness expert for guidance and start slowly. Walking is a great way to begin.

Join a support group. Talking with other people with the same condition can help you feel less alone. You'll also learn different approaches for coping with tinnitus.

Protect your hearing. Loud noise is a common cause of tinnitus. It can also make your symptoms worse for a short time.

Here are some ways to protect yourself from our noisy world:

  • Keep music at 60% of full volume or lower when using earbuds. Don't listen for more than 60 minutes at one time.
  • Wear ear plugs at concerts, loud restaurants, or other loud events. If you can't hear someone standing an arm's length away, it's loud enough to cause hearing damage and make tinnitus worse.
  • Use ear plugs or earmuffs when cutting the grass, using power tools, or using snow or leaf blowers.
  • Always use ear protection in a noisy workplace.

Treat other health problems. Tinnitus can be a side effect of some illnesses. Staying up to date on treatments may ease the ringing in your ears.

Ask your doctor whether any of these conditions might be a cause of the ringing in your ears:

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